CrossFit Workouts for Week of 1/10-1/15/2022

Monday, January 10th     

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

100m Run

3 Thrusters (135/95)|(95/65)*

3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up

https://vimeo.com/662370873/ad8236a3cb

Tuesday, January 11th    

WORKOUT

12 ROUNDS FOR TIME

5 Box Jumps (30/24)

10 Push-Ups

15 Russian KB Swing (70/53)|(53/35)

(Score is Time)

https://vimeo.com/662370468/28370bda11

Wednesday, January 12th      

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest

MIN 2 – 3 Push Press

+

3 Push Jerk (Light)*

*Keep Light & Focus on Cycling. Build little-by-little each set.

(Score is Weight)

WORKOUT

FOR TIME

400m Run Immediately Into…

18-15-12-9

Toes to Bar

Shoulder to Overhead (115/75)|(75/55)

(Score is Time)

https://vimeo.com/662369923/a231672523

Thursday, January 13th  

WORKOUT

FOR TIME

1000/800m Row

12 DB Up-Downs (50/35)|(35/20)

65 Double Unders*

800/600m Row

12 No Push-Up Renegade Row**

55 Double Unders

500/400m Row

12 DB Up-Downs

45 Double Unders

250/200m Row

12 No Push-Up Renegade Row

35 Double Unders

*Option for “Unbroken” DU. If miss, start set over at 0.

**Row R + Row L = 1 Rep.

(Score is Time)

https://vimeo.com/662369439/22becd3763

Friday, January 14th  

STRENGTH

2×6

2×3

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement. Week 2 of 8

(Score is Weight)

WORKOUT

EMOM x 16 MINUTES

MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

https://vimeo.com/662368745/3fbde8309a

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